Fruit
Fruit provides valuable vitamins and other micronutrients that are beneficial toward your health. But since fruit contains natural sugars (carbohydrates), it can spike your blood sugar level, so we need be mindful of how much sugar is in the fruit you eat.
What are the best fruit choices?
The best choices of fruit that are fresh or frozen. If you eat canned fruit, be sure it is without added sugars (look for words like “packed in its own juices”, “unsweetened”, or “no added sugar”
What is the evidence that eating fruit is healthy?
Based off randomized controlled trials, diets that focus on eating fruits and
vegetables are associated with impressive improvements in risk
factors for chronic diseases. This includes lower blood pressure1, lower cholesterol levels2, decreased insulin resistance3, decreased blood markers of inflammation4, better blood vessel function5, and lower body weight6. These health benefits appear to be the same regardless of whether the diet restricts fat or carbohydrates. Importantly,people that people took equivalent amounts of mineral and fiber supplements did not have the benefits than people eating more fruits and vegetables.
A meta analysis of 9 long-term observational studies (including a total of 221,080 men and women followed for 5-19 years showed) that just 1 additional serving of fruit per day is associated with an 8% decrease in death due to heart disease.
Currently, it is believed that the benefits of fruit are due to fruit having additional micronutrients and phytochemics not found in supplements, and that these nutrients are absorbed better from fruit than from supplements. Additionally, it is possible that eating fruit causes people to replace more harmful foods with a healthier alternative.
How much fruit should I eat?
The USDA’s dietary guidelines recommend adults each 1.5 cups of fruit per day. In people with diabetes, it is wise to limit your fruit servings based off carbohydrate content. Some physicians suggest limiting fruit portions to 15 – 30gm of carbohydrate and having 2 portions per day. But talk about your preferences with your doctor!
The following portions of fruit are about 15 net gram of carbohydrate, which subtracts fruit fiber (a type of carbohydrate that is not absorbed from the intestines and has minimal impact on blood sugar levels) from fruit sugar (a simple carbohydrate that is absorbed quickly and can raise blood sugar). If you are tracking carbohydrates, check with your doctor to make sure it’s OK to use “net carbohydrates” rather than “total carbohydrates”.
Suggested 15gm or less serving sizes of fruit
Apple small
Apricot
Avocado
Banana
Blueberry
Blackberry
Cantaloupe
Cherries
Dates
Figs
Grapefruit
Grapes
Guava
Honeydew
Kiwi
Lemon/lime
Mango
Nectarine
Orange
Persimmon
Peach
Plantain
Raspberry
Pear
Plums small
Papaya
Pineapple
Strawberry
Tangerine
Watermelon
Portion
(2.75 in diameter)
1 cup
1/2 each
1/2 medium
3/4 cup
1 1/2 cup
1 cup diced
12 each
3 each
2 medium
1/2 large
17 each
1 cup pieces
1 cup, diced
1 each
1 medium
1/2 each
1 small
1 small
1/2 each
1 medium
1/4 cup slices
1 cup
1/2 large
small (5 oz)
1 cup diced
3/4 cup cubes
1 1/4 cup
1 small
2 cup
Net Carbs (gm)
15
16
2
13
14
15
15
15
15
15
15
15
15
15
9
4
23
15
15
12
12
11
15
15
15
15
15
15
15
14
Calories
60
80
50
60
90
60
60
60
60
60
60
115
60
40
15
100
60
60
60
60
45
60
60
60
60
60
60
60
60
